Comparing Nutrients in 1 pound Frozen Roasted Potatoes with Salt VS Canned White Beans

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Canned White Beans	25%	2%	73%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Canned White Beans	Recommended Dietary Allowance
Energy	20% 576kcal	18% 517kcal	2900kcal per day for Men 19-50 years
Fat	8.46% 8.2g	1.36% 1.3g	97g per day for Men 19-50 years
Saturated Fat	2.37% 0.76g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	NA	16% 0.25g	1.6g per day for Men 19-50 years
Omega 6	NA	1.8% 0.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	74% 96g	130g per day for Men 19-50 years
Sugars	4.3% 3.13g	1.8% 1.3g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	31% 11.8g	57.3% 21.8g	38g per day for Men 19-50 years
Protein	18% 10g	59% 33g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Canned White Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	36.3% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	3.2% 0.51mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	16.8% 0.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	26% 0.34mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	73.7% 295μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	8.57% 7.7mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	24% 3.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	11% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Canned White Beans	Recommended Dietary Allowance
Calcium	6.8% 68mg	33% 331mg	1000mg per day for Men 19-50 years
Copper	NA	117% 1.05mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	28.3% 2.27mg	170% 13.6mg	8mg per day for Men 19-50 years
Magnesium	NA	55% 231mg	420mg per day for Men 19-50 years
Manganese	NA	102% 2.34mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	NA	59% 413mg	700mg per day for Men 19-50 years
Potassium	60% 2041mg	60.6% 2059mg	3400mg per day for Men 19-50 years
Selenium	NA	13% 7.26μg	55μg per day for Men 19-50 years
Sodium	90% 1352mg	103% 1542mg	1500mg per day for Men 19-50 years
Zinc	NA	46% 5.1mg	11mg per day for Men 19-50 years
Water	8.35% 309g	8.6% 318g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Canned White Beans per 1 lb

Compare the macro and micronutrient content in 1 lb of Frozen Roasted Potatoes with Salt versus 1 lb of Canned White Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Frozen Roasted Potatoes with Salt vs Canned White Beans:

• Both Frozen Roasted Potatoes with Salt and Canned White Beans have similar amounts of vitamins per 1 lb
• Both Frozen Roasted Potatoes with Salt as well as Canned White Beans have insufficient amounts of Vitamin C in one pound.

Comparing minerals per 1 pound for Frozen Roasted Potatoes with Salt vs Canned White Beans:

• 1 lb of Canned White Beans contains 4.9 times more Calcium and 6 times more Iron than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Canned White Beans contain similar levels of Potassium and Sodium per one pound.
• 1 pound of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Roasted Potatoes with Salt has 1.2 times more Carbohydrate than Canned White Beans.
• While 1 lb of Canned White Beans contains 1.8 times more Fiber and 3.3 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Canned White Beans offer comparable quantities of Energy per one pound.